Friday 6.6.2025

*Follow Coach Gabby as she competes at the NorCal Classic this weekend! Her events on Friday are at 1:48pm, 5:48pm, and 8:33pm. You can see the livestream and the leaderboard by checking out the link here!

“FITNESS”

A. Four sets of:
Dumbbell Russian Step Up x 6 reps each leg
Rest 30 seconds
Glute Bridge Dumbbell Floor Press x 8 reps @ 20X1
Rest 30 seconds
Strict Hanging Knee Raises x 10-12 reps @ 21X0 (add weight if these are easy for you)
Rest 60 seconds

B. Five rounds for time of:
Run 200 Meters
6 Single Arm Devil's Presses

“PERFORMANCE”

A. Every 2 minutes, for 14 minutes (7 sets):
1 Hang Power Snatch + 1 Power Snatch
followed by...
2-3 Tall Box Jumps

Sets 1-2: Easy
Sets 3-5: Moderate
Sets 6-7: Challenging

*Try to increase loading from last week (5.27.2025)

B. For time:
Run 600 Meters
30 Power Snatches (135/93 lbs)
Run 600 Meters

The 30 Power Snatches should take no more than 5 minutes to complete -- please modify the weight appropriately for the intended stimulus.

Compare to 6.7.2022

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets